Exercise of the Week: Backward Weighted Bear Crawl | STACK

Become a Better Athlete. Sign Up for our FREE Newsletter.

Exercise of the Week: Backward Weighted Bear Crawl

May 3, 2012

The STACK Exercise of the Week will help you improve your overall sports performance—including strength, speed, conditioning and flexibility. This week we highlight the Backward Weighted Bear Crawl, an exercise that improves full-body strength.

Who’s Doing It

  • Adrian Gonzalez, Boston Red Sox 1B

Muscular Benefits

  • Increases back strength, specifically the lats
  • Improves core and hip stability

Sports Performance Benefits

  • Improving back strength and upper-body stability prepares you for baseball's repeated throws and swings, or the rigors of other sports
  • Moving through a full range of motion increases upper-body mobility so muscle tightness won't limit your natural throwing and swinging motions
  • Engaging the entire body strengthens hip and core muscles, helping to connect the lower and upper body, increasing overall power and reducing the chance of injury

Backward Weighted Bear Crawl How-To

  • Assume push-up position with hands on weight plates
  • Pull weight with right arm toward right foot and step back
  • Perform same motion on left side
  • Continue bear crawl for specified distance

Sets/Reps: 3x10 yards

Coaching Points

  • Get full range of motion with each pull
  • Keeps hips low and body flat
  • Perform in slow, controlled fashion
  • Increase distance over time

Do you have an exercise that you want to see featured as an Exercise of the Week? Tweet us at @STACKMedia to let us know.

Andy Haley
- Andy Haley is an Associate Content Director at STACK Media. A certified strength and conditioning specialist (CSCS), he received his bachelor’s degree in exercise science...
Andy Haley
- Andy Haley is an Associate Content Director at STACK Media. A certified strength and conditioning specialist (CSCS), he received his bachelor’s degree in exercise science...
More Cool Stuff You'll Like

3 Explosive Exercises Designed to Increase Pitching Power

Increasing the speed on your fastball is crucial if you want to successfully play baseball at the next level. Lighting up the radar gun will not only...

Get Faster by Improving Your Core Mobility

The Science of Building Muscle: 2 Ways to Maximize Hypertrophy

How Functional Training Has Overly Complicated Strength Training

Break Through Plateaus With the 1-10 Drop Set Method

10 Ways to Get Stronger With a Sandbag

Top 5 Baseball Strength Training Myths

Kyle Lowry's 12-Week All-Star Training Program

3 Post-Activation Potentiation Combos for Explosive Strength

5 Softball Catcher Drills for Throwing Power

4 Lifts to Build Wrestling Strength

3 Nordic Hamstring Curl Exercises to Boost Your Performance

Bench Press Grip Guide: How Hand Placement Changes the Exercise

4 Weaknesses That Can Ruin Your Exercise Technique (With Fixes)

Get a Ripped Core With 6 Advanced Dead Bug Variations

Blast Through Plateaus with Tempo Sets

4 Deadlift Variations to Increase Your Pull

7-Exercise Core-Blasting Workout

Build Powerful Pecs With This Multi-Angle Chest Workout

Don't Train Your Arms Until You Can Do These 4 Things

7 Exercises That Safely Build Shoulder Strength

Build Full-Body Strength With 5 Suspension Trainer Exercises

The Best Single-Leg Exercises for Youth Athletes

Perfect Your Squat Technique With the Unloaded Squat

Basketball In-Season Battle Rope Complexes, Part 1

3 Sandbag Training Mistakes Athletes Make

7 Strategies for Faster Workout Recovery

Improve Your Strength for Track & Field Success

Never Bench Press With Your Feet in This Position

Improve Your Back Strength with the Inverted Row

These 3 Single-Leg Movements Will Improve Your Squat Technique

Make Lifts More Challenging With Resistance Bands

7 Best Lower-Body Strengthening Exercises

7 Strategies for Dealing With a Meathead in Your Gym

Female Athletes: Get Strong, Not Bulky, With These Workouts

Dominate Your Bench Test With This Strategy

5 Isolation Exercises Your Workout Is Missing

4 Sure-Fire Ways to Build a Strong Core

7 Ways to Work Out Competitively Without CrossFit

Notice On-Court Results With This Basketball Core Workout

Master the Lateral Lunge to Improve Your Hockey Stride

4 Exercises to Build True Lacrosse Power

A Better Way to Train Your Core

The Simplest Bodyweight Workout Ever